View all show notes and timestamps on the KoopCast website.

Episode overview:

Dr. Scott H. Frey is an internationally renowned neuroscientist, psychologist, accomplished endurance athlete, author, and teacher. Scott helps individuals and groups identify and realize their aspirations. He can be reached at: [email protected]

Episode highlights:

(29:00) Data and compromising effort levels: example of readiness scores harming mental preparation pre-race

(39:04) Feedback manipulation: training interventions, example of pacing for a closer finish line, interjecting uncertainty in cycling workouts, cycling racing example

(1:06:25) Strength of mental training interventions: interval analogy, medical analogy, randomized double blinded studies, placebo meta-analysis example, half of treatment is mental

Additional resources:

Scott's website
https://www.cerebralperformance.com/

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Koop’s Social Media
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Episode overview:

Dr. Nicolas Berger is a Senior Lecturer in Sport & Exercise at Teeside University’s Centre for Rehabilitation. In this episode, we discuss the emerging topic of durability in endurance sports and how it applies to ultrarunning.

Topics discussed:
 
1- Why examining physiological variables matter and why determining what variables matter more is important for training design
2- How physiological testing is limiting
3- The concept of durability
4- What affects durability and how to improve it
5- How progression runs useful in some contexts and not in others

Episode highlights:

(17:26) Muscular fatigue: Gui Millet’s 2011 presentation, ultramarathon runners are more muscular than marathon runners, additional muscle mass may combat fatigue, strength demands of uphill and downhill running, sacrificing running economy for strength and durability

(24:00) Strength gains from training: trail runners get strength gains naturally, there is a higher bar for strength training trail runners, strength for running economy in road runners

(44:59) DIY-ing your own durability test: consistency of testing, track what you eat and how you feel, measure what you can, keep conditions similar, deciding what training to work on

Additional resources:

Nic’s profiles-
TU Research Profile
Google Scholar Profile
ResearchGate
Twitter
Earlier podcast on Durability with Ed Maunder
Fatigue and Ultra-Endurance Performance by Guillaume Millet

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Koop’s Social Media
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Episode overview:

CTS Coaches Sarah Scozzaro and Nicole Rasmussen go over how to set up a strength program for ultrarunners. We discuss strength training for injury resiliency, performance goals, and health, and discuss tools that you can use to set up your season.

Episode highlights:

(32:01) Programming for performance goals: experience in the gym, addressing weaknesses in strength and power, utilizing gym time while running volume is low, heavier lifts early in the season

(41:59) Scheduling your week: strength training is not rest, hard days hard, easy days easy, stacking strength workouts with high-intensity runs, the most important focus comes first, protect what matters the most.

(1:21:14) General exercises for running: consider the demands of trail and ultra, strengthening relevant muscles, the challenge of addressing this on a podcast, resources in the show notes

Additional resources:

Sarah on Instagram
Successful Physical Therapy for Ultrarunners with Nat Collins DPT CSCS | Koopcast Episode 101
The American Academy of Orthopaedic Manual Physical Therapists

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Information on coaching-
www.trainright.com
Koop’s Social Media
Twitter/Instagram- @jasonkoop

View all show notes and timestamps on the KoopCast website.

Episode overview:

Stephanie Howe, Ph.D. is a CTS Pro Coach and nutritionist. She has a Ph.D. in Nutrition & Exercise Science from Oregon State University and a Sports Nutrition Diploma from the International Olympic Committee. She is also the 2014 Western States Endurance run champion.

Episode highlights:

(25:43) Weight loss for performance: nutrition for performance and nutrition for weight loss are at odds, keep training volume low, start making changes well before your goal race, hormonal effects of undereating and sex differences

(37:23) Macronutrient breakdown: dependant on goals, maintaining lean muscle mass, increasing protein relative to carbohydrates, using MyFitnessPal

(55:34) Eating as a social activity: diets that limit certain food groups are generally unsustainable, some diets work in the short term due to practical caloric restriction, weight rebound after diets, food should be fun, sustainability of diet is the most important

Additional resources:

Dynamic Energy Balance Figure
Example of factors that impact EI and EE (Full article)
My Fitness Pal most user friendly to track intake
USDA Food Data Central. Most accurate database for food composition
Harris-Benedict equation

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Koop’s Social Media: Twitter/Instagram- @jasonkoop

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Episode overview:

If you are not planning out your season by now you should be! CTS coaches Cliff Pittman and AJW discuss how to set up your season with the right anchor points, how to schedule a B race and how to keep the focus on the things that are the most important.

Episode highlights:

(9:02) Western States classic buildup: Way Too Cool 50k, American River 50, Miwok 100k, Memorial Day training camp

(17:02) Koop’s framework: identifying key goal races, building an ideal long range plan before modifying it to incorporate supporting races, camps, and life circumstances, knowing where to make compromises

(30:00) Recon the crux of the course: challenges with course recon, Western States example and trails blocked by snow, example from the first year of Cocodona, confidence boost

Additional resources:

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Information on coaching-https://www.trainright.com
Koop’s Social Media: Twitter/Instagram- @jasonkoop

View all show notes and timestamps on the KoopCast website.

Episode overview:

Neal Palles is a Licensed Clinical Social Worker, Mental Performance Coach, and CTS Ultrarunning coach based in Longmont, Colorado.

Have you ever felt the weight of failure pressing down on you after a season of unmet athletic goals? Join Coach Jason Koop and CTS coach Neal Palles as we dissect the emotional journey of resilience in the face of athletic disappointment. In our heart-to-heart, Neil shares his eloquent insights from his latest article, guiding us through the storm of DNFs and injuries and charting a course toward using these setbacks as the building blocks for future triumphs.

Episode highlights:

(12:05) Moving past failure: practical example, find what failure means to you, breaking down standards and process goals, reframing failure into a growth mindset, personal Leadville example, taking failure as a challenge rather than a threat

(33:55) Diffusing from stories: recognizing the personal stories we tell ourselves, examples, sources, write the story you want

(42:45) Intentional catalysts: pacers, recognizing you can use help, getting help from friends and family, taking care of yourself, communicating with your tea,

Additional resources:

Neal’s article ‘The Freedom to Fail’-https://coloradopsychotherapyandsport.com/blog/2023/12/6/the-freedom-to-fail

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Koop’s Social Media: Twitter/Instagram- @jasonkoop

View all show notes and timestamps on the KoopCast website.

Episode overview:

CTS Coaches John Fitzgerald and Stephanie Howe discuss how to navigate winter training for Ultramarathon.

Episode highlights:

(14:39) Structuring the winter season around races: athletes who peak at different times of the year, longer recovery for athletes with longer race seasons, 4-8 weeks of fun or unstructured training, recognize when you need a break

(37:58) Work on weakness at a time: athletes try to change too many things at once during the winter season, examples, pick one weakness to work on

(59:36) Fitz on returning to running: shifting from non-weight bearing to weight bearing activities, strength foundation, working on running while snow piles up, keeping two runs per week

Additional resources:

SUBSCRIBE to Research Essentials for Ultrarunning
Buy Training Essentials for Ultrarunning on Amazon or Audible.
Information on coaching-https://www.trainright.com
Koop’s Social Media: Twitter/Instagram- @jasonkoop

View all show notes and timestamps on the KoopCast website.

Episode overview:

Nidia Rodriguez-Sanchez, Ph.D., has spent her career in the field of sports nutrition and physiology. She earned her BSc in Dietetics / Clinical Nutrition and later pursued postgraduate studies in Anthropometry and Nutrition applied to Sports, which gave her a better understanding of the unique nutritional needs of athletes and physically active individuals.

Dr Rodriguez-Sanchez has worked as a sports dietitian for a Mexican professional football team and as a nutrition advisor for the Gatorade Sports Science Institute Mexico. She also holds an IOC Diploma in Sports Nutrition, and she is an ISAK Level 3 Instructor.

Dr Rodriguez-Sanchez holds a PhD in Hydration Physiology and has completed post-doctoral research in the field.

She is a Physiology and Nutrition Lecturer at the University of Stirling, where she also serves as the MSc Sport Nutrition Programme Director.

In addition, Nidia is a Fellow of the Higher Education Academy (FHEA), a Graduate member of the Sport and Exercise Nutrition Register (SENr), and a member of the Physiological Society (PhySoc).

Episode highlights:

(17:53) Theory on hormone cycles and hydration: estrogen and progesterone can impact nutrition needs, performance, brain function, investigating fluid and electrolyte balance

(25:27) Practical considerations for females: no meaningful differences in hydration for female athletes versus males or across different phases of their cycle, no performance differences, avoiding overhydration, cross-cycle variations in core temperature are insignificant

(36:23) Sweat testing: Precision Hydration sweat testing at CTS, sweat testing protocol, menstrual cycle phase does not impact results

Additional resources:

Fluid and electrolyte balance considerations for female athletes-https://pubmed.ncbi.nlm.nih.gov/34121620/

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Koop’s Social Media: Twitter/Instagram- @jasonkoop

View all show notes and timestamps on the KoopCast website.

Episode overview:

Nick Tiller, PhD is an exercise scientist at Harbor-UCLA. He is also the author of The Skeptics Guide to Sports Science, a columnist for Ultrarunning Magazine and the Skeptical Inquirer.

Episode highlights:

(9:09) Science communication: academics fighting back against media claims, Don't Be Such A Scientist, the importance of science communication, examples

(44:48) Identifying bad science: 28% increase in VO2max is a red flag, sedentary versus trained individuals, training and EPO example, unsubstantiated citations, statistical errors, absolute versus relative VO2max, retracting the article

(1:37:10) Inverse relationship between media presence and credentials: fitness influencers on Instagram, being a full-time influencer and capitalizing on sensationalization, science is incremental and rarely sensational

Additional resources:

You can find all of Nick’s work here, https://www.nbtiller.com/

Our combined Twitter list-
Louise Burke- @LouiseMBurke
Asker Jukendrup- @Jeukendrup
Brad Schoenfeld-@BradSchoenfeld
Guillaume Millet- @kinesiologui
Stuart Phillips- @mackinprof
Michael Joyner @DrMJoyner
Kristy Sale- @ElliottSale
Trent Stellingwerff- @TStellingwerff
Inigo San Milan-@doctorinigo
Marco Altini- @altini_marco
Sian Allen- @DrSianAllen
Stephen Seiler- @StephenSeiler

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View all show notes and timestamps on the KoopCast website.

Episode overview:

Luc van Loon is a Professor of Physiology of Exercise and Nutrition and Head of the M3-research group at the Department of Human Biology at Maastricht University. Luc has an international research standing in the area of skeletal muscle metabolism and has published well over 475 peer-reviewed articles. Current research in his laboratory focuses on the skeletal muscle adaptive response to physical activity, and the impact of nutritional and pharmacological interventions to modulate metabolism in both health and disease.

Episode highlights:

(22:50) Results of collagen research: collagen stimulates neither connective nor contractile proteins in muscle, potential explanations, the benefits of collagen are not confirmed, areas for future research

(42:35) Dietary protein intake: athletes who exercise more consume more food, thus their protein and amino acid intake per kg body mass is already high, recap

(45:57) Sources of collagen: collagen from skin sources are superior, dangers of concentrating heavy metals in bone broth, example of athlete consuming arsenic from salt

Additional resources:

SUBSCRIBE to Research Essentials for Ultrarunning
Buy Training Essentials for Ultrarunning on Amazon or Audible.
Information on coaching-https://www.trainright.com
Koop’s Social Media: Twitter/Instagram- @jasonkoop